BayWay CrossFit – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20

400m run

15 Pull-ups

10 Syncro Single Arm Thrusters 50/35

*400m run is split btw partners 200m each and can be ran at the same time.

*each round only 15 pull-ups are needed. Partners can divide up however they want.

*syncro thrusters need to be synchronized below parallel and overhead. Must use same arm for all 10 reps, both partners must use the same arm as well.